WOD

October 02 - 08

Monday

October 2, 2017

Hulk Hogan (bar)

E2MOM for 20 Minutes
3 Bar Muscle Up
5 Power Cleans 185/135
7 Burpees
Time each round

Tuesday

October 3, 2017

Back Squat
6×2 Reps at 70-80%
Tempo of the 1st Rep of every set is: 55X1
Start on the lower end and increase towards 80% if sets are good form and manageable

EMOMx10
Odd: 25 Unbroken Double Unders + 5-10 C2B Pull Up
Even: 10 Cal Row + 5-10 C2B Pull Up
Pull ups must be unbroken and you must not lose your kip

Wednesday

October 4, 2017

Snatch
1RM
20-25 Minute Cap

For Time:
30 Toes To Bar
30 Box Jump Over (24/20)
30 Hang Power Snatch (95/65)
6-Minute Cap

Thursday

October 5, 2017

Colby’s Birthday WOD

In teams of 2

For Time:
Buy in:
50 Hang Power Clean (155/105)

Then,

10 rounds for time
5 Bar Muscle up
15 Hand Stand Push Up
45 Double Unders

Then,

Cash out:
105 foot hand stand walk (each)
35-Minute Cap

Friday

October 6, 2017

Primer

Thruster
Heavy Set of 3
8-Minute Cap

Rest 2:00-5:00

3 rounds
3 Thruster (at working weight)
3 Burpee Over the Bar

Rest 500

Team Series WOD 1
9-15-21
Thrusters (95/65)
Burpees Over the Bar

Saturday

October 7, 2017

Deadlift
6×2@80%

Helen (Double Unders)
3 Rounds For Time:
100 Double Unders
21 Kettle Bell Swings (53/35)
12 Pull Up
15-Minute Cap

Sunday

October 8, 2017

Push Press
10-Minutes to a heavy set of 5
Then you have 5 minutes for
2×5@85% of above

3 Rounds For Time:
400m run
12 Dumbbell Hang Squat Clean (35×2/25×2)
12 Hand Stand Push Up









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